Your gut microbiome, a complex community of trillions of microorganisms residing in the digestive tract, plays a crucial role in the health of your entire body. These microorganisms aid digestion, the absorption of nutrients, energy, metabolism, inflammation regulation, and more. In fact, your gut health is closely linked to your body’s ability to manage and lose weight. Gut health becomes increasingly important as you age and issues like a slower metabolism, loss of muscle mass, and hormonal fluctuations could throw a wrench in your digestive processes—which is why prioritizing gut-healthy foods is crucial over 40, especially if you’re trying to shed some pounds.
Luckily, there are tons of gut-friendly foods that are great for your digestive system and your waistline. To discover a few of the best ones that you should add to your diet for weight loss over 40, we spoke to registered dietitian Catherine Gervacio. She told us that blueberries, Greek yogurt, and quinoa are among the best options. Learn more about the benefits of each of these tasty, healthy foods below.
1. Blueberries
Berries are some of the healthiest foods out there. They make a delicious snack, and they work perfectly in a bowl of oatmeal, a fruit parfait, and a wide array of recipes. Gervacio says that blueberries, in particular, make a fantastic choice for your gut and your weight loss journey.
"Blueberries are packed with vitamins and minerals to support general health," she says. "The fiber content supports gut health and weight loss." Additionally, she points out, this low glycemic food won't spike your blood sugar, which is crucial for people over 40. "With stable blood sugar levels, the body is able to utilize fat reserves rather than relying solely on incoming sources of glucose." Perfect!
2. Greek Yogurt
Speaking of a berry parfait... Greek yogurt is oftentimes touted as the healthiest type of yogurt out there. It's packed with health benefits, especially when it comes to gut health and digestion.
"Yogurt is a fermented food rich in probiotics to support a healthy microbiome," Gervacio says. "Maintaining a balanced gut flora is important for digestion and absorption of nutrients. Probiotics also help in weight loss by influencing the metabolism and reducing inflammation." Whether you're having a plain cup of yogurt, throwing in berries and granola, or even adding a dollop to savory recipes, you can't go wrong with this tasty, tangy food.
Just be sure to avoid sugary, flavored yogurts, and these can do more harm than good.
3. Quinoa
Don't forget the importance of complex carbs like quinoa! This fiber-loaded superfood isn't just delicious and versatile, but it can also do wonders for your gut microbiome and your weight loss goals.
"This is a whole grain packed with fiber, nutrients and protein," Gervacio tells us. "The fiber content aids in digestion and promotes the feeling of fullness, helping in gut health and weight management. Also, it is a pre-biotic food to promote the growth of good bacteria."
This is the perfect option for a yummy, nutrient-packed grain bowl.
The bottom line
It's important to remember that diet isn't the only factor to consider when it comes to your gut health. To keep your digestive system in the best shape possible, you should commit yourself to a number of healthy habits. However, the food you eat on a daily basis undeniably plays a vital role in your gut microbiome. When you add these foods—along with other probiotic-rich, high-fiber ingredients—to your meals, you'll certainly be taking strides in the right direction.
